🎙️ SHOW NOTES
Episode 278 — The Story of Michelle Papendick : Fixed Action Behavior
Welcome back to the Upward Running Podcast—where faith and fitness meet. Host Coach Dean Thompson and Upward Running Director Mitchell Hollis sit down for a full episode of running tips, marathon training insights, and real-life stories. This week features runner Michelle Papendick, who went from Couch to Marathon to completing six marathons in six days as part of the MS Run the US relay (Lincoln, NE → Casey, IA).
We also talk sleep and nutrition data (why eating earlier boosted Mitchell’s sleep score from the 30s/60s to a 96), moving our community off Facebook and into the Upward Running app, the Peachtree Road Race, good running form (hint: stop heel striking), a study on where to focus your eyes to run faster, why hot baths may rival saunas, and a new Dean’s Thoughts on “fixed action behavior” (a better term than muscle memory) for training and faith.
In This Episode:
- How Michelle trained and finished 148 miles in 6 days for MS Run the US
- From Couch to Marathon (treadmill marathon!) to racing Big Beach
- Nutrition timing & sleep score: why eating before 7 PM mattered
- Why we’re migrating the community into the Upward Running App (and what’s coming: Garmin/Apple Watch sync, guided workouts)
- Peachtree 10K stories, invited-runner standards, and racing shoes
- Form tip: the problem with heel striking and how midfoot improves efficiency
- Study: narrow your visual focus to run faster (attentional narrowing)
- Recovery science: hot bath vs sauna—what boosts your heart & immune system
- Dean’s Thoughts: fixed action behavior (aka “muscle memory”) for running & spiritual life
Highlights:
- “Overdistance” miles build neurological patterns (the real ‘muscle memory’)
- Midfoot landing reduces braking & impact vs. heel striking
- Focus your gaze ahead to dial effort and pace late in workouts & races
- Heat strategy for multi-day efforts: frequent fueling, ice, and planned stops
- Faith insight: God gives us agency—choose the right response, not the triggered one
From Coach Dean:
- Train fixed action behaviors: many perfect steps → another perfect step
- But keep discernment: stop when dehydrated, dizzy, or injured
- Form matters: avoid heel striking; aim for midfoot under your center of mass
- For marathon training, build consistency and smart volume with recovery
“We’re not frogs. Learn the difference between a fly and a BB—and act accordingly. God gave us self-control.” – Coach Dean
Join Couch to Marathon
Three on-ramps are coming (October • January • Spring). Our 54-week Couch to Marathon path takes you from walking to the marathon finish line with coaching, Bible-based encouragement, and an encouraging running community.
Become an Upward Running member to access the full program, training plans, live coaching, and the community feed inside the app.
Community & App
- We’re moving conversation from Facebook to the Upward Running App (we control the platform; better features; no surprise deletions)
- Membership: $9.97/month or $98/year for plans, courses, Dean’s Thoughts, and Run Club Social
- Coming soon: Garmin & Apple Watch sync, guided workouts, more training plans
If this episode encouraged you, leave a review, share it with a runner friend, or tag us on social. We love hearing your stories!
Links & Resources
- MS Run the US (donate to a runner)
- UpwardRunning.com — membership, training plans, app info
Scripture & Motivation
- Seasonal favorite from the episode: “God is our refuge and strength.” (Psalm 46)
- Quote of the week (Pope John XXIII): “Consult not your fears, but your hopes and your dreams…”